Comparing Nutrients in 300 calories Crackers, whole-wheat VS Canned Kidney Beans

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Canned Kidney Beans: 357g

Crackers, whole-wheat have 5.1 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Crackers, whole-wheat or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	40% 51.8g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	9.1% 6.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 6.6g	g per day for Men 19-50 years
Fiber	19% 7.24g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.9% 19.7μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.3% 2.35mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.2% 233mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Canned Kidney Beans:

• Crackers, whole-wheat have 2.2 times more Vitamin B3, 13.9 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1, 12.3 times more Vitamin B2, 2 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Crackers, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Canned Kidney Beans:

• Crackers, whole-wheat have 2.5 times more Manganese and 2.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.4 times more Phosphorus, 3.5 times more Potassium, 1.9 times more Sodium and 134.9 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat have 4.6 times more Fat, 2.9 times more Saturated Fat, 2 times more Omega 3 and 11.3 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.9 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, whole-wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.